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  6. Clam vs. Smelt

Clam vs. Smelt — In-Depth Nutrition Comparison

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How are Clam and Smelt different?

  • Clam has more Vitamin B12, Copper, Selenium, Vitamin C, Vitamin B2, Iron, Vitamin A RAE, Vitamin B1, and Vitamin B3 than Smelt.
  • Daily need coverage for Vitamin B12 from Clam is 3955% higher.
  • Smelt has less Sodium.

Mollusks, clam, mixed species, cooked, moist heat and Fish, smelt, rainbow, cooked, dry heat are the varieties used in this article.

Infographic

Clam vs Smelt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
8
:
2
Smelt
Smelt
Contains more Calcium +19.5%
Contains more Iron +144.3%
Contains more Phosphorus +14.6%
Contains more Potassium +68.8%
Contains more Zinc +28.8%
Contains more Copper +286.5%
Contains more Manganese +11.1%
Contains more Selenium +36.8%
Contains more Magnesium +111.1%
Contains less Sodium -93.6%
Equal in Manganese - 0.9
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Calcium +19.5%
Contains more Iron +144.3%
Contains more Phosphorus +14.6%
Contains more Potassium +68.8%
Contains more Zinc +28.8%
Contains more Copper +286.5%
Contains more Manganese +11.1%
Contains more Selenium +36.8%
Contains more Magnesium +111.1%
Contains less Sodium -93.6%
Equal in Manganese - 0.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
7
:
2
Smelt
Smelt
Contains more Vitamin A +882.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +191.8%
Contains more Vitamin B3 +89.9%
Contains more Folate +480%
Contains more Vitamin B12 +2390.9%
Contains more Vitamin B6 +54.5%
Equal in Vitamin B5 - 0.74
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Smelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 0%
Contains more Vitamin A +882.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +191.8%
Contains more Vitamin B3 +89.9%
Contains more Folate +480%
Contains more Vitamin B12 +2390.9%
Contains more Vitamin B6 +54.5%
Equal in Vitamin B5 - 0.74

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Smelt
Smelt
Contains more Protein +13.1%
Contains more Carbs +∞%
Contains more Other +147%
Contains more Fats +59%
Contains more Water +14.4%
Clam
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more Protein +13.1%
Contains more Carbs +∞%
Contains more Other +147%
Contains more Fats +59%
Contains more Water +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Smelt
Smelt
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +377.9%
Contains more Polyunsaturated fat +105.6%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +377.9%
Contains more Polyunsaturated fat +105.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Smelt
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Clam Smelt Opinion
Net carbs 5.13g 0g Clam
Protein 25.55g 22.6g Clam
Fats 1.95g 3.1g Smelt
Carbs 5.13g 0g Clam
Calories 148kcal 124kcal Clam
Calcium 92mg 77mg Clam
Iron 2.81mg 1.15mg Clam
Magnesium 18mg 38mg Smelt
Phosphorus 338mg 295mg Clam
Potassium 628mg 372mg Clam
Sodium 1202mg 77mg Smelt
Zinc 2.73mg 2.12mg Clam
Copper 0.688mg 0.178mg Clam
Manganese 1mg 0.9mg Clam
Selenium 64µg 46.8µg Clam
Vitamin A 570IU 58IU Clam
Vitamin A RAE 171µg 17µg Clam
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.01mg Clam
Vitamin B2 0.426mg 0.146mg Clam
Vitamin B3 3.354mg 1.766mg Clam
Vitamin B5 0.68mg 0.74mg Smelt
Vitamin B6 0.11mg 0.17mg Smelt
Folate 29µg 5µg Clam
Vitamin B12 98.89µg 3.97µg Clam
Tryptophan 0.286mg 0.253mg Clam
Threonine 1.099mg 0.991mg Clam
Isoleucine 1.112mg 1.041mg Clam
Leucine 1.798mg 1.837mg Smelt
Lysine 1.909mg 2.076mg Smelt
Methionine 0.576mg 0.669mg Smelt
Phenylalanine 0.915mg 0.882mg Clam
Valine 1.116mg 1.164mg Smelt
Histidine 0.49mg 0.665mg Smelt
Cholesterol 67mg 90mg Clam
Saturated Fat 0.188g 0.579g Clam
Omega-3 - DHA 0.146g 0.536g Smelt
Omega-3 - EPA 0.138g 0.353g Smelt
Omega-3 - DPA 0.104g 0.023g Clam
Monounsaturated Fat 0.172g 0.822g Smelt
Polyunsaturated fat 0.552g 1.135g Smelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Smelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1063%
Clam
55%
Smelt
Minerals Daily Need Coverage Score
129%
Clam
75%
Smelt

Comparison summary

Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 1125mg)
Which food is lower in glycemic index?
Smelt
Smelt is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Clam
Clam is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.391g)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.